Great sex can be an ultimate way to bring freshness to body and mind.
So is yoga, Not only is yoga an amazing stress-remover, but certain postures can enhance flexibility, increase blood flow to your genitals and help in improving your overall sex life.
Most importantly yoga helps in developing a sense of calmness, strength, stamina, agility, knowing your own body and teaches us to have mindfulness living only in the present moment. These can have a wonderful effect on your sexual performance and confidence during intercourse.
The research also reveals that practicing yoga daily for an hour or so can prolong your orgasm or ejaculation time that leads to enhancing the sexual performance.
There are yoga postures that can strengthen your erection and help you to last longer during intercourse. Few of the yoga postures below have been explained which can boost your overall sex life:
1. Spinal Flexion or Extension ( Cat and Cow)
Step 1: Set up on hands and knees
Step 2: Like a cat, press through the hands and round the back; give attention to turn the sit bones to the back of the thighs.
Step 3: Turn like a cow, by tilting the pelvis and dropping the belly towards the floor.
Step 4: Repeat this posture for 10 times.
Benefits: Tone up the hip and pelvis and increases the blood flow to sexual parts and strengthening the muscles that support your genitals.
Step 1: Lie on your stomach and place your hands under your shoulders with your elbows pointing straight back, close to your sides.
Step 2: Spread your fingers wide apart and have relaxed palms under your shoulders.
Step 3: Engage and rotate thighs inward so that kneecaps point straight down and all toes are touching the floor.
Step 4: Squeeze your big toes, ankles, knees, and inner thighs toward each other.
Step 5: Press your pelvis to the floor and start to inhale as you lengthen the spine forward and slightly lift your chest away from the floor.
Step 6: Pull shoulder blades down and toward each other, and use your hands to pull your body forward and up.
Step 7: Stay in this the posture for 30-120 seconds
Benefits: One of the best spine and core-strengthening postures. When you have a strong core, you’re able to trust and have more control over your pelvis.
3. BOAT POSE
Step 1: Sit on the floor, bend your knees and place your feet flat on the floor with heels 1.5 to 2 feet away from the hips.
Step 2: Lightly grip your knees with your hands; sit as upright as possible and lean back slightly.
Step 3: Keeping your chest lifted and your torso steady, squeeze your hip flexors and abdominal muscles toward each other to engage the core.
Step 4: Let go up to knees, reach arms forward and up and palms up.
Step 5: Firmly engage your abdominal muscles and hip flexors, and slowly lift your feet off the floor and straighten your legs.
Step 6: Pull the sternum toward the ceiling, while keeping the spine neutral.
Step 7: Hold on to this posture inhaling as you lengthen the spine and exhaling as you tighten the core.
Step 8: Hold on to this for 30-90 seconds
Benefits: An effective beginner-friendly yoga posture for developing and improving pelvic floor muscles
4. BRIDGE POSE
Step 1: Lie on your back and rest your arms on both sides and palms facing up.
Step 2: Bend your knees and plant your feet hip-width apart for a few inches away from gluteus.
Step 3: Tighten your abs and engage the core as you prepare to lift your hips.
Step 4: On exhale, lift your hips slowly but firmly away from the floor.
Step 5: Squeeze the hips, glutes, and core to form a straight line from shoulders to knees.
Step 6: Reach your tailbone toward your knees to lengthen the spine.
Step 7: Hold on to this posture inhaling as you lift your hips higher, and exhaling as you tighten your core.
Step 8: Stay in this posture for 30-120 seconds.
Benefits: Opens the chest and upper back, increasing circulation and respiration. It also opens and stretches the pelvic region and tones the legs and squeezing your glutes together to improve ejaculation and blood flow to the genital area.
5. STANDING BOW
Step 1: Stand in Mountain Pose, with your big toes touching and your heels about 1 inch apart.
Step 2: Face your palms forward to open the chest. Lift your left foot and bend the leg behind you, then squeeze the leg to pull heel towards gluteus
Step 3: Reach back with your left hand and grasp inside of your left foot. Extend your right arm straight up and Press into the floor with your right foot.
Step 4: Inhale as you lengthen your body and reach fingertips higher and exhale as you press your left foot firmly to your left hand.
Step 5: Hold on to this posture, inhaling as you lengthen the torso and exhaling as you press deeper.
Step6: Hold for 30-60 seconds and repeat on the other side.
Benefits: Great balancing exercise to increase hip mobility, stretch your chest and shoulders and strengthen the spine. The combination of stretching and strengthening the core is great for endurance and engaging the pelvic floor.
6. LOCUST POSE
Step 1: Lie on the stomach. Rest your arms on both sides and palms facing down, and straighten the legs.
Step 2: Engage your core and thighs, and rotate your thighs inward, so that your toes touch the floor.
Step 3: Inhale as you lift your legs, arms, and chest away from the floor and exhale to lengthen your body, pressing toes further back and head further up. Completely engage core and hips.
Step 4: Squeeze thighs to lock knees and press the toes back as far as you can, making legs as long as possible.
Step 5: Squeeze arms toward each other to engage the mid-back and open the chest.
Step 6: Hold on to this posture, inhaling to lift higher and increase arch and exhaling to create more length from toes to head.
Step 7: Hold on to this for 30 – 60 seconds
Benefits: Tone up the back and limbs, increases respiration and stamina. Opens and stretches the pelvic region. It stimulates pressure on the genitals to demand a high level of abdominal engagement from your core.